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Ontario, Canada
I am a wife, mother and grandma who enjoys the many aspects of homemaking. A variety of interests and hobbies combined with travel keep me active. They reflect the importance of family, friends, home and good food.
Cook ingredients that you are used to cooking by other techniques, such as fish, chicken, or hamburgers. In other words be comfortable with the ingredients you are using.
--Bobby Flay

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Sunday, February 16, 2014

Chicken Schnitzel With Provolone and Roasted Tomato Garlic Sauce

Most people have the view that 'going on a diet' means depriving themselves of pretty much everything they enjoy eating.  That view is further distorted by the myth that there are good foods and bad foods which simply is not the case.  The general premise is, if you eat the good foods you will lose weight.  The problem is this approach simply doesn't work.  All you have to do is browse through the everydiet.org site to see how many diets there are that really are not sustainable, so in the end even if you lose the weight you will gain it back when you resume your normal eating pattern.  What does work is eating the foods you enjoy in moderation, getting active and creating a calorie deficit which ultimately results in healthy weight loss that can later be maintained.  The focus with this approach becomes total fitness not just weight loss.  With that in mind, even fried foods can be enjoyed while you are in weight loss mode.  

pounding the chicken breasts for schnitzel
My husband offered to make dinner a few nights ago.  He had seen a dish on FoodTV that he wanted to duplicate.  The dish was a chicken schnitzel.  Schnitzel is simply a piece of boneless veal, chicken, beef, turkey or pork pounded out thin then lightly coated and pan fried.  If the meat is veal, it is referred to a Wiener SchnitzelChicken Parmigiana is chicken schnitzel topped with Parmesan cheese.

He pounded out four 183 g (6.45 oz) boneless, skinless chicken breasts then dredged the meat in milk and lightly seasoned flour.  The traditional coating is flour, beaten egg and bread crumbs.  Eliminating the egg and bread crumbs reduced the caloric value of the cooked chicken schnitzel.

frying the schnitzel
He heated olive oil and a little butter in a ceramic coated fry pan.  Olive oil is a healthier oil for frying while butter adds a lot of flavour.  Coconut oil is another healthier oil for frying.  Both have health benefits.  Vegetable oil blends, canola and sunflower oil should be avoided because they are GMO which  can have negative health effects including gastro-intestinal upsets.

He placed the prepared chicken schnitzel in the hot oil then fried to a golden brown on both sides.  While the chicken schnitzel was frying, he brought a pot of salted water to a boil then stirred in 4 oz of broad egg noodles.  A serving size of broad egg noodles is 2 oz dry weight.  He removed the chicken schnitzel, drained on a piece of paper towel, then placed on a Silpat lined baking sheet.  He topped each chicken schnitzel with 28 g (1 oz) of cheese, two with provolone and two with mild cheddar.  While the chicken schnitzel baked to perfection with bubbly cheese, he drained the pasta and heated the home canned roasted tomato garlic sauce.   
   
chicken schnitzel with provolone and roasted tomato sauce
The entrée was simply the chicken schnitzel with provolone cheese and egg noodles served with a light topping of roasted tomato garlic sauce, garnished with fresh basil.  The chicken schnitzel was moist and fork tender.  The provolone cheese added a lovely richness.  The roasted tomato garlic sauce perfectly complemented the chicken and egg noodles.  It was a simple, delightfully tasty meal! 

This is a low prep, easy to make, under 30 minute entrée.  The nutritional value is based on a 183 g piece of boneless, skinless chicken breast, olive oil, butter, milk, flour, seasonings, provolone cheese, egg noodles, home canned roasted tomato sauce and basil as pictured.   

Nutritional value for entire entrée as pictured: 633 calories, 52 g carbohydrates, 20 g fat, 61 g protein, 535 mg sodium, 4 g fat


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